Tag Archives: macro nutrient ratios

Your Question About Easy Weight Loss

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Daniel asks…

Can someone make me a diet plan?

I really want to get in shape
15
5’6.8
126lbs

and im doing XC for the first time this year (:
i already have a good workout plan, but im realizing im slacking on my diet!

Can someone PLEASE PLEASE help me out and make me a basic, daily plan for
Breakfast
Lunch
Dinner

or if its BETTER to skip the breakfast, lunch and dinner thing just eat something every couple of hours, could you please tell me a good way to approach this.

THANKS <33 10 pts, best answer

weight loss cardiff answers:

Diet plans are extremely complex generally, and nutritionists and personal trainers are paid a lot for this purpose, I couldn’t even begin to design one for you without knowing your exercise routines. General advice is never skip breakfast ever, it’s an incredibly important meal. If you eat 2000 calories a day, your body will adjust itself accordingly to be able to burn that much per day. Stay away from alcohol and fizzy drinks too, just horrible empty calories.

Paul asks…

Does anyone have a good diet plan?

I am looking for a diet not anything like diet pills, or any fad diet that will never work i want to lose over 70lbs if any one has any tips or diet plans that would be great

weight loss cardiff answers:

Here’s how to lose fat.

Whether you want to gain weight, lose weight, add muscle, or maintain, you should use the same diet. In other words, everyone should be eating essentially the same macro nutrients (carbs, fats, protein), micro nutrients (vitamins, minerals, fiber, etc.) barring special health or medical considerations because we all have essentially the same physiognomy and there is only one version of peak health. Here is how we should all eat according to the US National Institute of Health who are among the best health professionals in the world and the people doctors listens to in the US.

OPTIMAL INTAKE
Eat varied, wholesome, and high quality foods such that your daily caloric intake is about equal to your daily caloric burn while keeping your macro nutrient ratios at about 55/25/20 (%calories from carbs/fats/protein). Only slight changes should be made in the macro nutrient ratios to accommodate the extreme demands of special activities such as extreme athletics or inactivity due to illness.

Note: Here are the details in case you’re interested:
http://health.gov/dietaryguidelines/2010.asp
http://www.nlm.nih.gov/medlineplus/nutrition.html

You get to make the food choices (no supplements without a doctor’s recommendation) based on your location, culture, available foods, personal preferences, personal resources, food allergies, etc. However, the words “varied”, “wholesome”, and “high quality” are important. And, you should consume your food in 4-6 daily meals with healthy snacks between such that you’re nourishing yourself every two hours when awake.

VARIED means a variety of foods including fruits, dairy, meats, vegetables, grains, nuts, etc.
WHOLESOME means as unprocessed, unrefined, nutritious as is practical.
HIGH QUALITY means using the best ingredients, the least contaminants or fillers or unnecessary chemicals, etc.

•FAT LOSS: If you want to lose fat, simply adjust your portion size (the amount you take in at meals and snacks) down such that your daily caloric intake is about equal to your BMR. You can calculate your BMR here —> http://www.calculator.net/bmr-calculator.html

•MAINTENANCE: If you want to maintain your weight just keep your portion size at a comfortable level which you can determine simply by weighing yourself once per week and checking your clothing fit and reflection in the mirror to ensure you’re at or close to your ideal body weight.

TRACKING
Nutrient tracking is necessary to ensure you have the optimal caloric intake and macro nutrient balance. For most people, tracking is only required for fat loss because of the difficulty in cutting intake and nutrients while maintaining digestive and appetite satisfaction. Tracking makes it necessary to read labels, look up food nutrients, record data, plan meals and recipes, etc. And, as annoying as it may be to have to track, it is easier to do today than ever before with the help of website such as My Fitness Pal —> http://www.myfitnesspal.com . And, once the fat loss dieter reaches goal weight, tracking my be discontinued. Here’s my tracking as an example –> http://www.myfitnesspal.com/food/diary/clickmaster

Tracking will also force you into making good food choices because bad ones will either drive your caloric intake over the limit or create periods of hunger in waking hours. Ideally you want all your hunger to be while you’re sleeping.

Another benefit of tracking is planning “cheats”. When you track, if you have to cheat you will know how much damage you did. If you cheat a little you may still lose some fat. Cheat a little more and you still may not gain any fat. Cheat a little more and you may have gained the equivalent of a few ounces of fat that day. The numbers will let you know. You can also “bank” calories simply by adding up all the calories you’ve saved over the past week and then indulging yourself by that much excess without interfering with your fat loss. Cool huh? Of course, cheats and banks should be no more than once per week.

I can’t stress the importance of tracking enough. Trying to control your body composition without tracking is like driving blindfolded. You know where you want to go but you can’t see the hazards so you will eventually run into trouble.

If you need more information, use the links below or email me at my YA account.

Good luck and good health!!

♠

• A MUST FOR DIETERS http://www.freedieting.com/
• BEST DIET TOOL ON THE WEB http://www.myfitnesspal.com/

John asks…

Any good diet plans list?

I know that there are many diet plans but I was wondering if some one can deliver a list of most known diet so I may make more specific search.

weight loss cardiff answers:

There are a lot of diet plans. I can give you a list but it is not final. The diet plans below are at least the most known.
Dash Diet .
The Mayo regimen .
Mediterranean Diet .
Weight Watchers Diet .
The mid- vegetarian diet .
Volumetric system .
Jenny Craig Diet .
The ” Biggest Loser” ( The Biggest Loser ) system .
The Ornish diet .
The Okinawa Diet .
Vegetarian diet .
Anti- inflammatory diet Dr. Weil .
13th place , the Slim Fast diet .
Nutrisystéme the regime .
The Abs Diet .
The engine speed .
The South Beach diet .
Vegan Diet .
Eco Atkins diet .
Glycemic index diet .
The Paleo Diet .
The vegetables diet .
Atkins diet .
The Medifast Diet .
The macrobiotic diet .
On the Zone Diet .

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Your Question About Easy Weight Loss

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Sandy asks…

How do you make a good healthy protein shake?

Ok I have been looking and looking for a good recipe for a protein shake. Almost everything I ive seen has something to do with steriods. So can someone tell me a safe recipe? Or can someone tell me a safe product i can buy?

Thanks a Bunch!

weight loss cardiff answers:

In my opinion, the best protein shakes are the ones you make at home with a blender. If you don’t have a blender, you can find one pretty cheap at Wal-mart, Target, K-mart, etc. Purchase a good protein powder at a health food store. If you’re trying to lose weight, use a whey product, otherwise just regular protein powder is fine. Mix a scoop of the powder with 1-cup milk (skim to lose weight), 1/2-cup plain yogurt, and fruit–fresh or frozen. The shake will be healthy and delicious. You can make a million variations using different fruits, flavorings, instant coffee, chocolate syrup, etc. The web page below has lots of protein shake recipes.
Http://www.easy-weightloss-tips.com/weight-loss-shake-recipes.html
They are mostly geared towards weight loss, so just change the skim milk for regular and the fat-free yogurt for regular. Enjoy!

Sandra asks…

Is it dangerous to drink olive oil as a weight gainer?

I need to meet a deadline for weight.

Olive oil has a lot of calories per tablespoon (130-200)

If I were to drink 2 cups of olive oil a day to maximize my calorie intake (Over a course of 1- 1 1/2 month) are there any dangerous Long term or short term effects?

After one month I Will NEVER consume that much again.

weight loss cardiff answers:

That’s a bad idea. Even if you could add fat to your body by drinking olive oil, you’re just going to lose it when you stop drinking the olive oil. If you want to keep the fat, you’ll have to continue drinking the olive oil or replace it with something else. And, if you’re going to replace it, why not do that now and eat food?

Your plan is misguided and bad for your body. Oil is fat. If you want to gain weight, you should eat a good and proper diet of food and just increase your portions. If you do that, you’ll still have a healthy diet. Here’s how you should eat.

Whether you want to gain weight, lose weight, add muscle, or maintain, you should use the same diet. In other words, everyone should be eating essentially the same macro nutrients (carbs, fats, protein), micro nutrients (vitamins, minerals, fiber, etc.) barring special health or medical considerations because we all have essentially the same physiognomy and there is only one version of peak health. Here is how we should all eat according to the US National Institute of Health who are among the best health professionals in the world and the people doctors listens to in the US.

OPTIMAL INTAKE
Eat varied, wholesome, and high quality foods such that your daily caloric intake is about equal to your daily caloric burn while keeping your macro nutrient ratios at about 55/25/20 (%calories from carbs/fats/protein) or whatever works for your goals. Go here for more about macros –> http://www.freedieting.com/tools/nutrient_calculator.htm . Only slight changes should be made in the macro nutrient ratios to accommodate the extreme demands of special activities such as extreme athletics or inactivity due to illness.

Note: Here are the details in case you’re interested:
http://health.gov/dietaryguidelines/2010.asp
http://www.nlm.nih.gov/medlineplus/nutrition.html

YOU MUST make your own food choices (no supplements without a doctor’s recommendation) based on your location, culture, available foods, personal preferences, personal resources, food allergies, etc. However, the words “varied”, “wholesome”, and “high quality” are important. And, you should consume your food in 4-6 daily meals with healthy snacks between such that you’re nourishing yourself every two hours when awake.

VARIED means a variety of foods including fruits, dairy, meats, vegetables, grains, nuts, etc.
WHOLESOME means as unprocessed, unrefined, nutritious as is practical.
HIGH QUALITY means using the best ingredients, the least contaminants or fillers or unnecessary chemicals, etc.

TRACKING
Nutrient tracking is necessary to ensure you have the optimal caloric intake and macro nutrient balance. For most people, tracking is only required for fat loss because of the difficulty in cutting intake and nutrients while maintaining digestive and appetite satisfaction. However, tracking is an excellent exercise for noobs who are just learning how to eat right for the first time. Tracking makes it necessary to read labels, look up food nutrients, record data, plan meals and recipes, etc. And, as annoying as it may be to have to track, it is easier to do today than ever before with the help of website such as My Fitness Pal —> http://www.myfitnesspal.com .

Even if you’re planing on lose the fat you’ve gained after you “make weight”, the olive oil plan is still less enjoyable than eating food and the food will provide you with a solid nutrition profile. The olive oil could have unwanted side effect as well depending on how your body reacts to it.

Good luck and good health!!

♠

Michael asks…

What is fastest way to lose weight without bcoming unhealthy?

I hve gained a lot of weight and want to shed it in 2-3 months!! ANy ideas??

weight loss cardiff answers:

Hi!

Have you ever heard of Fat Loss for Idiots or Weight Loss 4 Idiots? It’s one of the most sellable e-books ever written that talks about losing fat easily and quickly. For a certain price, the company that sells this e-book allows you to access it and read its contents for a good 90 days.

If you wish, there’s a short YouTube video about it:
http://www.youtube.com/watch?v=Qg8p12TmU…

To help you know more about it, here are some of the things it covers.

What is in it?

Generally, the Fat Loss for Idiots is a guide to losing weight and fat as the name implies. In the book, you will be able to read the rules involved in weight loss. These rules, also known as “10 Idiot Proof Rules of Weight Loss” are easy to understand and follow as they are stated in the simplest terms. Aside from the simplified terms, the directions are also simple and short making it easy to understand and do.

Another thing that the e-book contains is the diet generator. The book will give you meal plans that will last you for 11 days. So for each day, the book has a menu for you to follow.

What does it promise?

Fat Loss for Idiots promises a lot of things. For the most part, it promises to make you really lose weight. To be specific, the ebook is able to make you lose 9 pounds every eleven days. With the ebook, you can be sure to lose a lot of weight in a short time.

Another big promise the ebook gives is that it can make you lose weight using a healthy meal plan. Many weight lose plans make you lose weight by skipping and scrimping on some things that your body needs such as fat. With the ebook, you can be sure that you won’t be having any of this. As a matter of fact, it will give you a menu of foods that are complete of the nutrients that your body needs. With this, you can be sure that even if you are losing weight, you are also well nourished.

Another thing that the ebook promises is that it makes room for those who are on a vegetarian diet. Unlike other weight loss guides that specifically tell you certain things such as forcing you to eat meat, the Fat Loss for Idiots respects your diet preferences. With this, anybody can take part of the program.

What are the recipes in the diet generator?

Most of the time, people get turned off by diet plans because they either contain complicated recipes or make them eat prepackaged foods. As you can see, these diet plans make you shell out more money than you want to. With them, you can be sure that sooner or later, your body will lose weight or your wallet will.

The recipes in the ebook’s diet generator are simple. They are easy to prepare. Another thing is that the recipes are also cheap. Because of these descriptions, many have said that the diets are “Spartan”.

With all these positive things and more being offered by Fat Loss for Idiots guidebook, it is small wonder why it has become very popular. Read more about it to learn more or better yet, take part in it and see the difference.

Check out my source to learn more. Hope you enjoy it! Good luck!

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Your Question About Easy Weight Loss

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Thomas asks…

What is a good workout plan to lose weight and get toned?

I am 5’4″ and I weigh about 125.
I am finally joining the gym again but I am at a loss as to where I should start. I am looking to drop about 15 pounds and tone up my stomach and thighs, and maybe my arms a bit.
Any specific tips?

weight loss cardiff answers:

Running in general

“A table, a chair, a bowl of fruit and a violin; what else does a man need to be happy?” Albert Einstein

The Einstein Diet…

Lemon water, with the lemons coming from freshly squeezed lemons, which will help detox the body of excess fat and toxins.

A variety of raw high carb/low fat fruit (do not juice or blend, because chewing properly is important for digestion due to amylase).

Must have green grapes and ambrosia apples 24/7.

Other Information…

Vegetables/legumes are 2nd best, but may be needed due to finance or type 1 diabetes, in which case, I’d suggest getting a variety of salad recipes.

Sprouted grains are 3rd best, but may be needed due to finance.

*No meat and no cheese is a must, but if a person has trouble with not eating meat: shrimp/prawns, lobster & crab are the easiest meats to digest.

*Proper sleep, hydration, fresh air 24/7, eating sufficient carbs, and cardio (at least walking) is a must.

Putting on excess weight takes time, as does losing excess weight

Lizzie asks…

How long will it take me to lose 80 pounds?

I am a 16 year old 5ft 4in female that is 208lbs. I’ve always been a big girl my whole life but decided its time for a change. Since feb 2nd, I have been working out 6 times a week jogging/walking for 1 hr & 20 min on the bike. I no longer eat meat unless its chicken strips similar to the subway kind. I usually have a weight loss shake for breakfast, a fiber bar or bagel for lunch, salad for dinner(sometimes subway salad with no/minimal dressing) and the rest of the day I eat banana’s, grapes, cashews coming up to about 1000-1200 calories a day. I know that’s too little but I’m tired of being called fat. When do you think I’ll loose my weight by? Or at least slim down some

weight loss cardiff answers:

Okay, to get into shape , speed up your metabolism, rid yourself of excess fat and lose weight ,,,,,do as follows:

Stop drinking & smoking (if you do this regularly)
eat fruits & vegetables all you can (buy a slow cooker /food steamer & rice/pasta cooker to make it easy on you)…(vegetables might not seem “tasty”, like junk foods,, but can be as you aquire your taste to them..and are loaded with energy and nutrients)…avoid all junk food, cokes, sweets, etc…and drink mainly water (green tea , juice & milk being the other options you drink). If you eat meat ,,use only steamed, baking or grilled methods for preparing fish or chicken.

Also, do an hour of walking each day at least. Or some type of excercise.

* you should lose about 10 lbs per month

** for a very healthy “snack”..learn how to make “huumus” (look online for very easy recipe)..it fills you up and is very low in calories and is very tasty.

Sharon asks…

How much cardio do I need to lose weight?

How many hours of cardio per week do I need to do to lose weight?

I am actually doing 50 minutes of cardio 3 times per week, is that enough?

weight loss cardiff answers:

None. Any exercise will burn calories but no exercise will burn fat unless your diet allows it. You can burn fat in your sleep or you can run all day and never burn any fat. It all depends on your diet.

Fat loss is determined by calorie control, not by exercise. Good exercises for burning calories are walking, running, biking, swimming, and ANY other physical activity which makes you move a lot of weight for a long time. But NO exercise is good for burning fat if you eat too many calories because you can always eat more calories than you can burn.

Too many people waste energy and time because they do not understand this one simple point. The result is too often giving up in frustration, disuse of gym memberships they continue to pay for, and many other unnecessary problems not the least of which is a lack of success.

Cardio is not for fat loss. It’s for maintaining cardio-vascular fitness. If you want to burn fat, just learn how to eat right and control your body composition with portion size.

Here is how we should all eat according to the US National Institute of Health who are among the best health professionals in the world and the people doctors listen to in the US.

OPTIMAL INTAKE
Eat varied, wholesome, and high quality foods such that your daily caloric intake is about equal to your daily caloric burn while keeping your macro nutrient ratios at about 55/25/20 (%calories from carbs/fats/protein). Only slight changes should be made in the macro nutrient ratios to accommodate the extreme demands of special activities such as extreme athletics or inactivity due to illness.

Note: Here are the details in case you’re interested:
http://health.gov/dietaryguidelines/2010.asp
http://www.nlm.nih.gov/medlineplus/nutrition.html

You get to make the food choices (no supplements without a doctor’s recommendation) based on your location, culture, available foods, personal preferences, personal resources, food allergies, etc. However, the words “varied”, “wholesome”, and “high quality” are important. And, you should consume your food in 4-6 daily meals with healthy snacks between such that you’re nourishing yourself every two hours when awake.

VARIED means a variety of foods including fruits, dairy, meats, vegetables, grains, nuts, etc.
WHOLESOME means as unprocessed, unrefined, nutritious as is practical.
HIGH QUALITY means using the best ingredients, the least contaminants or fillers or unnecessary chemicals, etc.

•FAT LOSS: If you want to lose fat, simply adjust your portion size (the amount you take in at meals and snacks) down such that your daily caloric intake is about equal to your BMR. If you eat your BMR in calories daily, you will have plenty of nutrition and food choices and all of your activity will go toward burning fat. Most people can lose one pound per week averaged over the term of the diet by eating their BMR. You can calculate your BMR here —> http://www.calculator.net/bmr-calculator.html

TRACKING
Nutrient tracking is necessary to ensure you have the optimal caloric intake and macro nutrient balance. For most people, tracking is only required for fat loss because of the difficulty in cutting intake and nutrients while maintaining digestive and appetite satisfaction. Tracking makes it necessary to read labels, look up food nutrients, record data, plan meals and recipes, etc. And, as annoying as it may be to have to track, it is easier to do today than ever before with the help of website such as My Fitness Pal —> http://www.myfitnesspal.com . And, once the fat loss dieter reaches goal weight, tracking my be discontinued. Here’s my tracking as an example –> http://www.myfitnesspal.com/food/diary/clickmaster . Tracking will also force you to make good food choices because bad ones will either drive your caloric intake over the limit or create periods of hunger in waking hours. Ideally you want all your hunger to be while you’re sleeping.

CHEATS – Another benefit of tracking is planning “cheats”. “Cheats” are great because they ensure you can stay on track but still enjoy some of your birthday cake or have that pizza to celebrate a holiday of decadence. “Cheating” is important because there’s more to life than just dieting.

BANKS – You can also “bank” calories simply by adding up all the calories you’ve saved by eating below your limit over the past week and then indulging yourself by that much excess without interfering with your fat loss. It’s like putting calories in the bank for use at the end of the week. Cool huh?

I can’t stress the importance of tracking enough. Trying to control your body composition without tracking is like driving blindfolded. You know where you want to go but you can’t see the hazards so you will eventually run into trouble.

Good luck and good health!!

♠

PS: Here are some good websites you may find useful.
• A MUST FOR DIETERS http://www.freedieting.com/

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